M: 3M
T: OFF
W: 5M
Th: 5M
F: 3M
S: OFF
Su: 2M
Week: 18M
I left my log at home, but all my runs started at 8:45 then dropped to around 8:15-8:05 I think. I was still getting over being sick last week so all my paces felt super slow even though they were fine. A lot of coughing and snot rockets.
Last weekend I rekindled my affair with skateboarding...all thoughts of racing are out the window. I'm still going to run and keep this blog, but racing isn't a focus right now.
I also finally got a pair of shoes to wear test from New Balance. So that will keep me running for sure because I've been trying to get into wear testing for awhile.
Monday, May 19, 2014
Monday, May 12, 2014
05/05/2014 - 05/11/2014
M: 4M
8:58, 8:34, 8:34, 8:22
T: 3M
8:55, 8:27, 8:28
W: OFF
Th: 5M
9:09, 8:05, 8:16, 8:24, 8:10
F-Su: OFF
Week: 12M
I got sick in the middle of the week and felt bad Friday and Saturday. Sunday I was still tired. I think it was bad allergies and the meds I took messed me up.
The runs I did all felt good and controlled. It is a little hotter so I can feel that dragging on me. But everything feels good and I'm just going to keep working back slowly.
8:58, 8:34, 8:34, 8:22
T: 3M
8:55, 8:27, 8:28
W: OFF
Th: 5M
9:09, 8:05, 8:16, 8:24, 8:10
F-Su: OFF
Week: 12M
I got sick in the middle of the week and felt bad Friday and Saturday. Sunday I was still tired. I think it was bad allergies and the meds I took messed me up.
The runs I did all felt good and controlled. It is a little hotter so I can feel that dragging on me. But everything feels good and I'm just going to keep working back slowly.
Monday, May 5, 2014
04/28/2014 - 05/04/2014
Nothing special this week. I ran once before the bad weather moved in.
How was the tournament? Were you supposed to do the James River FLW event?
How was the tournament? Were you supposed to do the James River FLW event?
Monday, April 28, 2014
04/21/2014 - 04/27/2014
M - 4M
T - 4M
W - 3M
Th-F - OFF
S - 2M
Su - OFF
Just trying to get back into the swing of running. I started out at 8:45 then dropped to 7:50-8:15 which felt good. Ankle feels pretty good, but I have to keep up on ART and massage. My plan is to just run low miles (20ish) for awhile and keep an eye on my ankle.
Fishing's still good. I went out on my buddy's father-in-law's bass boat Saturday. We got on the lake at first light and had some decent morning action. Between the three of us we had 15 fish landed and 10 that got off. One of mine was a good chain pickerel but it let go at the boat. Sadly, I am seriously thinking about getting a boat now...
T - 4M
W - 3M
Th-F - OFF
S - 2M
Su - OFF
Just trying to get back into the swing of running. I started out at 8:45 then dropped to 7:50-8:15 which felt good. Ankle feels pretty good, but I have to keep up on ART and massage. My plan is to just run low miles (20ish) for awhile and keep an eye on my ankle.
Fishing's still good. I went out on my buddy's father-in-law's bass boat Saturday. We got on the lake at first light and had some decent morning action. Between the three of us we had 15 fish landed and 10 that got off. One of mine was a good chain pickerel but it let go at the boat. Sadly, I am seriously thinking about getting a boat now...
Monday, April 21, 2014
04/14/2014 - 04/20/2014
I ran Monday and Saturday and things are ok, but not good. Its really frustrating that it feels the same as before the break. Monday was 8:45 and 8:20. Saturday was 8:20, 7:55, and 7:52.
The running feels fine, but I still have the stiffness in the morning and during the first quarter mile. I've been doing some massaging to try to break up whatever is keeping the tendon tight.
I'm going to run a few times a week for awhile and see how it goes. I'm not going to bump my miles up for awhile. I'm really sick of making the same bone-headed mistake.
I've been fishing a lot to stay busy. I got this 6# 12 oz fish a couple weekends ago. Biggest one ever. That was a great adrenaline rush.
I hope your running is going well.
The running feels fine, but I still have the stiffness in the morning and during the first quarter mile. I've been doing some massaging to try to break up whatever is keeping the tendon tight.
I'm going to run a few times a week for awhile and see how it goes. I'm not going to bump my miles up for awhile. I'm really sick of making the same bone-headed mistake.
I've been fishing a lot to stay busy. I got this 6# 12 oz fish a couple weekends ago. Biggest one ever. That was a great adrenaline rush.
I hope your running is going well.
Tuesday, April 1, 2014
03/24/2014 - 03/30/2014
Off again.
Everything feels good, but I'm going to give it another week to be safe. I'd rather dig my way out of a slight fitness deficit than risk re-injury. I'm starting to wonder if I was getting a little burnt out from constantly dancing with my ankle.
Glad you're getting motivated!
Nabbed this big girl last Friday. Fishing has been pretty good from the banks lately.
Everything feels good, but I'm going to give it another week to be safe. I'd rather dig my way out of a slight fitness deficit than risk re-injury. I'm starting to wonder if I was getting a little burnt out from constantly dancing with my ankle.
Glad you're getting motivated!
Nabbed this big girl last Friday. Fishing has been pretty good from the banks lately.
Monday, March 24, 2014
Monday, March 17, 2014
03/10/2014 - 03/16/2014
M: 10M
AM - 9:06, 8:16, 8:05
890v3: 109M
PM - 9:02, 8:34, 8:19, 8:13, 7:55, 7:50, 8:08
Lunar Knit(B): 72M
T: 7M
AM - 8:37, 8:06, 7:53, 7:39
Lunar Knit (P): 47M
PM - 8:32, 8:02, 8:03
890v3:112M
W: 10M
8:49, 7:18, 7:56, 8:13, 8:01, 8:00, 7:51, 7:53, 7:56, 8:10
Lunar Knit (B): 82M
Th: OFF
F: 10M
AM - 9:00, 8:24, 8:14
890v3: 115M
PM - 8:42, 8:11, 7:48, 8:03, 7:52, 7:40, 7:58
Lunar Knit (P): 54M
S - Su: OFF
I ended up with a lot of social stuff this week hence all the missed days.
I'm probably going to take some of this week off. My ankle was bothering me a little last week and I don't want to risk re injury. It is only annoying and not painful. It isn't bothering me when I run, just in the morning and during the day at the office.
Also, I got bit by the Bass bug lately...last night I got a 3 pound 11 ounce pig out of a mud puddle that a friend says is the biggest to come out of it. His best at that spot is 3 pounds 5 ounces.
Monday, March 10, 2014
03/03/2014 - 03/09/2014
M: 4M Hills
WU - 2M 8:40, 8:11
Hills - 10 x 0.08 with 0.10 rest all between 0:23.13 - 0:23.79 w/ 1:52 - 2:05 rest
CD - 0.50 4:50
Lunar Knit (B): 54M
T: 7M
AM - 3M 8:30, 7:57, 7:53
PM - 4M 8:43, 8:19, 8:16, 8:13 - Sore and tired.
Lunar Knit (P): 40M
W: 10M
8:54, 8:22, 8:03, 8:14, 8:08, 8:05, 8:13, 8:04, 7:55, 7:58 - Sore and tired.
Lunar Knit (B) 64M
Th: 3M
9:10, 8:21, 8:27 - Sore and tired.
890v3: 106M
F: 3M
8:39, 8:18, 8:09 - Tired
Lunar Knit (P): 43M
S: OFF
Fishing.
Su: 1M
9:00 - I'm not sure why I bothered with this, but I had been fishing from 10 to 7:30 and thought it made sense to at least get something in.
Lunar Knit (B): 65M
Week: 28M
Man...The beginning of this week kicked my ass. I really have to stop loading most of my miles into a few days. It's just stupid.
I was thinking about doing 3 workouts a week - Monday Hills, Wednesday Long, and Saturday Intervals, Tempo, or Race...but I might need to stick to 2 workouts a week to start. Maybe Tuesday do either hills or long intervals (1K) and a long run Saturday or Sunday. The rest of the time I want to try doubles to get to 7-10 miles a day. I'm interested to see if I can manage it.
WU - 2M 8:40, 8:11
Hills - 10 x 0.08 with 0.10 rest all between 0:23.13 - 0:23.79 w/ 1:52 - 2:05 rest
CD - 0.50 4:50
Lunar Knit (B): 54M
T: 7M
AM - 3M 8:30, 7:57, 7:53
PM - 4M 8:43, 8:19, 8:16, 8:13 - Sore and tired.
Lunar Knit (P): 40M
W: 10M
8:54, 8:22, 8:03, 8:14, 8:08, 8:05, 8:13, 8:04, 7:55, 7:58 - Sore and tired.
Lunar Knit (B) 64M
Th: 3M
9:10, 8:21, 8:27 - Sore and tired.
890v3: 106M
F: 3M
8:39, 8:18, 8:09 - Tired
Lunar Knit (P): 43M
S: OFF
Fishing.
Su: 1M
9:00 - I'm not sure why I bothered with this, but I had been fishing from 10 to 7:30 and thought it made sense to at least get something in.
Lunar Knit (B): 65M
Week: 28M
Man...The beginning of this week kicked my ass. I really have to stop loading most of my miles into a few days. It's just stupid.
I was thinking about doing 3 workouts a week - Monday Hills, Wednesday Long, and Saturday Intervals, Tempo, or Race...but I might need to stick to 2 workouts a week to start. Maybe Tuesday do either hills or long intervals (1K) and a long run Saturday or Sunday. The rest of the time I want to try doubles to get to 7-10 miles a day. I'm interested to see if I can manage it.
Monday, March 3, 2014
02/24/2014 - 03/02/2014
M: 4M
9:07, 8:38, 8:23, 8:12 - Sluggish.
Lunar Knit (B): 50M
T: 6M
9:01, 8:25, 8:01, 8:06, 7:57, 8:10
Lunar Knit (P): 19M
W: 3M
9:00, 8:25, 8:18 - I intended to run again after work, but it rained.
Knit Trainer: 79M
Th: 10M
8:40, 8:14, 7:44, 8:01, 7:47, 7:38, 7:28, 7:40, 7:29, 8:26 - One of those runs that happens to go well.
Lunar Knit (P): 29M
F: 1M
I just jogged around on a couple hills. Kinda sluggish.
S: 10M
AM: 6M
2M - 8:40, 8:03
3.18M - 7:01, 7:12, 6:59, 1:09 - Lots if little hills in the second mile and the course was a little long. I felt about the same as the last tempo, but my legs were tired. I felt a lot fresher in the last one. I guess that's good.
1M - 8:45
Knit Trainer: 85M
PM: 4M
8:40, 8:23, 8:15, 8:10
890v3: 103M
Su: 4M
8:48, 8:15, 8:04, 8:03 - I intended to get out again, but had visitors come to town.
Lunar Knit (P): 33M
Week: 38M
My run Thursday felt great, but I wish I had been able to get it in on Wednesday instead.
I need to start getting some intervals in on Saturdays. I'm thinking about doing hills on Monday, long run on Wednesday, and intervals, tempo, or race on Saturdays.
How is your local running community faring? Did Meg's Miles have success?
And how is your running going? Motivated yet?
9:07, 8:38, 8:23, 8:12 - Sluggish.
Lunar Knit (B): 50M
T: 6M
9:01, 8:25, 8:01, 8:06, 7:57, 8:10
Lunar Knit (P): 19M
W: 3M
9:00, 8:25, 8:18 - I intended to run again after work, but it rained.
Knit Trainer: 79M
Th: 10M
8:40, 8:14, 7:44, 8:01, 7:47, 7:38, 7:28, 7:40, 7:29, 8:26 - One of those runs that happens to go well.
Lunar Knit (P): 29M
F: 1M
I just jogged around on a couple hills. Kinda sluggish.
S: 10M
AM: 6M
2M - 8:40, 8:03
3.18M - 7:01, 7:12, 6:59, 1:09 - Lots if little hills in the second mile and the course was a little long. I felt about the same as the last tempo, but my legs were tired. I felt a lot fresher in the last one. I guess that's good.
1M - 8:45
Knit Trainer: 85M
PM: 4M
8:40, 8:23, 8:15, 8:10
890v3: 103M
Su: 4M
8:48, 8:15, 8:04, 8:03 - I intended to get out again, but had visitors come to town.
Lunar Knit (P): 33M
Week: 38M
My run Thursday felt great, but I wish I had been able to get it in on Wednesday instead.
I need to start getting some intervals in on Saturdays. I'm thinking about doing hills on Monday, long run on Wednesday, and intervals, tempo, or race on Saturdays.
How is your local running community faring? Did Meg's Miles have success?
And how is your running going? Motivated yet?
Monday, February 24, 2014
02/17/2014 - 02/23/2014
M: 5M
8:59, 8:26, 8:33, 8:29 - Sore quads.
Lunar Knit (P): 5M
T: 6M
9:08, 8:38, 8:32, 8:35, 8:24, 8:30 - Sore quads.
Lunar Knit (P): 11M
W: 7M
8:54, 8:31, 8:04, 8:03, 8:23, 8:12, 8:13
Lunar Knit (B): 30M
Th: 3M
8:12, 7:55, 7:44 - Rushed for work
Lunar Knit (B): 33M
F: 6M
10:00 Bike, 8:45, 8:29, 8:03, 8:11, 8:10, 8:14 - Ran after my massage. Very nice.
LunarKnit (B): 39M
S: 2M + Hills
9:11, 8:47
11 x ~150 @ ~00:25 - Felt choppy when I started running a cool down so I hopped on my bike for an easy ride outside.
8M Bike
NB 1600: 27M
Su: 12M
AM: 10M - 8:58, 9:11 (watch issue), 8:13, 8:13, 8:16, 8:08, 8:19 - died - 8:21, walk, 7:58, walk, 8:07 - I didn't eat breakfast, it was super sunny and hot (86 in the shade), and wah wah wah so when I died I just did 1M/1:00 walk intervals until I got home.
Lunar Knit (B): 46M
PM: 2M - 8:39, 8:12 - I just wanted to get a little more.
Lunar Knit (P) 13M
Week: 42M
Bike: 8M
I tried to make most of this week a little easier and even. I do want to stop back loading and doing back-to-back workouts on the weekends. Thinking about it, I like doing my long run in the middle of the week instead of on the weekend. I still want to keep Saturday morning's for workouts to keep working on my morning routine.
I'm going to do another 5K on March 1 so I guess I'll tempo that too and see how it goes. I think it is super low key so I don't expect to have anyone to key off of like last time.
Hope the vortex is leaving you alone.
8:59, 8:26, 8:33, 8:29 - Sore quads.
Lunar Knit (P): 5M
T: 6M
9:08, 8:38, 8:32, 8:35, 8:24, 8:30 - Sore quads.
Lunar Knit (P): 11M
W: 7M
8:54, 8:31, 8:04, 8:03, 8:23, 8:12, 8:13
Lunar Knit (B): 30M
Th: 3M
8:12, 7:55, 7:44 - Rushed for work
Lunar Knit (B): 33M
F: 6M
10:00 Bike, 8:45, 8:29, 8:03, 8:11, 8:10, 8:14 - Ran after my massage. Very nice.
LunarKnit (B): 39M
S: 2M + Hills
9:11, 8:47
11 x ~150 @ ~00:25 - Felt choppy when I started running a cool down so I hopped on my bike for an easy ride outside.
8M Bike
NB 1600: 27M
Su: 12M
AM: 10M - 8:58, 9:11 (watch issue), 8:13, 8:13, 8:16, 8:08, 8:19 - died - 8:21, walk, 7:58, walk, 8:07 - I didn't eat breakfast, it was super sunny and hot (86 in the shade), and wah wah wah so when I died I just did 1M/1:00 walk intervals until I got home.
Lunar Knit (B): 46M
PM: 2M - 8:39, 8:12 - I just wanted to get a little more.
Lunar Knit (P) 13M
Week: 42M
Bike: 8M
I tried to make most of this week a little easier and even. I do want to stop back loading and doing back-to-back workouts on the weekends. Thinking about it, I like doing my long run in the middle of the week instead of on the weekend. I still want to keep Saturday morning's for workouts to keep working on my morning routine.
I'm going to do another 5K on March 1 so I guess I'll tempo that too and see how it goes. I think it is super low key so I don't expect to have anyone to key off of like last time.
Hope the vortex is leaving you alone.
Tuesday, February 18, 2014
02/10/2014 - 02/16/2014
M: 9M
Bike 10:00 + stretch
8:51, 8:19, 8:17, 7:59, 8:10, 7:56, 7:47, 7:40, 8:21 - Felt really good.
Flyknit Trainer: 69M
T: 1M
Bike 10:00 + stretch
9:32 - Felt terrible!
Bike 30:00
890v3 99M
W: Bike
Bike 30:00 + stretch - Cold rain
Th: 4M
Bike 10:00 + stretch
8:36, 8:01, 7:45, 7:28 - Wanted to run more, but I had a massage appointment.
Flyknit Trainer: 73M
F: 5M
8:48, 8:07, 7:36, 8:21, 8:00
Flyknit Lunar (B): 5M
S: 10M
AM: 5M
Warm up - 1M + 0.5M strides 9:30
Tempo - 7:10, 7:01, 7:01 - I had a hard time finding my pace in the first mile. I went from 6:45 to 7:30 in the first half. The good news is I felt great in the second mile when I usually feel the worst in that mile.
Cool down - 1M 8:55
PM: 5M
8:54, 8:25, 8:35, 8:11, 8:29
Flyknit Trainer: 76M
Flyknit Lunar (B): 12M
Su: 11M
8:50, 8:29, 8:09, 8:11, 8:07, 7:48, 8:06, 7:54, 8:02, 7:58, 8:15 - Kind of warm and felt a little sluggish. Not bad, just a little tired.
Flyknit Lunar (B): 23M
Week: 40M
Bike: 90:00
I didn't get to hills because of weather and my schedule was tight. I wanted to do them Wednesday, but the weather was terrible, and since I had the tempo Saturday I didn't want to be sore by doing them Thursday. I'm usually pretty sore after my first couple sessions of hard hill or interval training. I will get them in this week for sure.
The bike seems to be helping out as a good warm up, but I started getting impatient later in the week so I missed a few. And it is super boring so I hit my limit around 30:00.
I've been getting massages for my legs the last couple weeks because I noticed my lower legs were super tight. So far I am amazed that I've gone 38 years without ever getting a proper massage.
Bike 10:00 + stretch
8:51, 8:19, 8:17, 7:59, 8:10, 7:56, 7:47, 7:40, 8:21 - Felt really good.
Flyknit Trainer: 69M
T: 1M
Bike 10:00 + stretch
9:32 - Felt terrible!
Bike 30:00
890v3 99M
W: Bike
Bike 30:00 + stretch - Cold rain
Th: 4M
Bike 10:00 + stretch
8:36, 8:01, 7:45, 7:28 - Wanted to run more, but I had a massage appointment.
Flyknit Trainer: 73M
F: 5M
8:48, 8:07, 7:36, 8:21, 8:00
Flyknit Lunar (B): 5M
S: 10M
AM: 5M
Warm up - 1M + 0.5M strides 9:30
Tempo - 7:10, 7:01, 7:01 - I had a hard time finding my pace in the first mile. I went from 6:45 to 7:30 in the first half. The good news is I felt great in the second mile when I usually feel the worst in that mile.
Cool down - 1M 8:55
PM: 5M
8:54, 8:25, 8:35, 8:11, 8:29
Flyknit Trainer: 76M
Flyknit Lunar (B): 12M
Su: 11M
8:50, 8:29, 8:09, 8:11, 8:07, 7:48, 8:06, 7:54, 8:02, 7:58, 8:15 - Kind of warm and felt a little sluggish. Not bad, just a little tired.
Flyknit Lunar (B): 23M
Week: 40M
Bike: 90:00
I didn't get to hills because of weather and my schedule was tight. I wanted to do them Wednesday, but the weather was terrible, and since I had the tempo Saturday I didn't want to be sore by doing them Thursday. I'm usually pretty sore after my first couple sessions of hard hill or interval training. I will get them in this week for sure.
The bike seems to be helping out as a good warm up, but I started getting impatient later in the week so I missed a few. And it is super boring so I hit my limit around 30:00.
I've been getting massages for my legs the last couple weeks because I noticed my lower legs were super tight. So far I am amazed that I've gone 38 years without ever getting a proper massage.
Monday, February 10, 2014
02/03/2014 - 02/09/2014
M: 20M Bike
1:16ish averaged 3:52
T: 8M
8:44, 8:20, 8:16, 8:20, 8:13, 8:16, 8:03, 8:35, 7:39
W: 6M
9:07, 8:48, 8:36, 8:49, 8:55, 8:43
Th: OFF
Cold rain.
F: OFF
Cold rain.
S: 30:00 Bike
Cold rain.
I got a trainer for my bike because of all the rain so I can at least get some time in when the weather is bad. After last summer and this winter I need to have something I can do when it rains for days on end. I am also going to try to work this in most mornings before work and also to help warm up before runs. I keep thinking that starting my runs on cold muscles isn't helping my legs any.
I don't have a way to estimate speed so I am guessing that I am working in the 3:00-4:00/M (15-20 mph) range.
Su 10M
Warm up: 10:00 bike/stretch x 2
8:52, 8:27, 7:58, 8:14, 7:40, 7:35, 2 beers and a stroll, 8:32, 8:17, 8:02, 8:12 - The weather was finally nice so I ran downtown and stopped for a couple beers and to walk around the farmer's market.
Week: 24M
Kind of mad about the rain shutting things down for most of the week, but I probably needed to rest. Ankle and hammy are feeling good. A little tightness in my ankle, but it is steadily getting better. I actually forget about it most of the time and only notice it after I've been inactive.
Monday, February 3, 2014
01/27/2014 - 02/02/2014
M: 6M
8:56, 8:10, 8:01, 8:00, 7:48, 7:11
890v3: 72M
T: 7M
849, 8:26, 8:07, 8:09, 8:02, 7:39, 8:12
Flyknit: 41M
W: OFF - Cold, Rain
Th: 10M
8:55, stretch, 8:14, 7:57, 7:54, 7:48, 7:59, 7:49, 6:59, stretch, 8:44, 8:12 - With Paul so I did a warm up and cool down.
890v3: 82M
F: 4M
8:59, 8:33, 8:12, 8:08
Flyknit: 45M
S: 7M
8:52, 8:28, 8:22, 8:17, 8:11, 8:02, 8:05
Flyknit: 52M
Su: OFF - Hamstring
Week: 34M
My right hamstring starting bothering me a little earlier in the week (Tuesday maybe) and hadn't gotten better so I took Sunday off. It hurts on the left side above my knee where the tendon turns into muscle. I see no bruising. It mostly feels tight and only hurts when I push on it...or run...My initial guess is my semitendinosis cramped or pulled.
I did a good amount of icing and rolling yesterday and I got some of that Blue Emu Oil stuff. I used it a long time ago and recall it being worth the money. Maybe...maybe not...
I want to test my hamstring tonight, but think I'm either going to take the day off or ride my bike. I really need to make sure I run on more level surfaces. Crowned roads are not doing me any favors. This is me trying to learn from my left ankle.
I got an exercise ball and am going to start working with that after my runs.
Other than that I think my week had some good efforts and I'm happy with it.
Hope things are getting better up north.
8:56, 8:10, 8:01, 8:00, 7:48, 7:11
890v3: 72M
T: 7M
849, 8:26, 8:07, 8:09, 8:02, 7:39, 8:12
Flyknit: 41M
W: OFF - Cold, Rain
Th: 10M
8:55, stretch, 8:14, 7:57, 7:54, 7:48, 7:59, 7:49, 6:59, stretch, 8:44, 8:12 - With Paul so I did a warm up and cool down.
890v3: 82M
F: 4M
8:59, 8:33, 8:12, 8:08
Flyknit: 45M
S: 7M
8:52, 8:28, 8:22, 8:17, 8:11, 8:02, 8:05
Flyknit: 52M
Su: OFF - Hamstring
Week: 34M
My right hamstring starting bothering me a little earlier in the week (Tuesday maybe) and hadn't gotten better so I took Sunday off. It hurts on the left side above my knee where the tendon turns into muscle. I see no bruising. It mostly feels tight and only hurts when I push on it...or run...My initial guess is my semitendinosis cramped or pulled.
I did a good amount of icing and rolling yesterday and I got some of that Blue Emu Oil stuff. I used it a long time ago and recall it being worth the money. Maybe...maybe not...
I want to test my hamstring tonight, but think I'm either going to take the day off or ride my bike. I really need to make sure I run on more level surfaces. Crowned roads are not doing me any favors. This is me trying to learn from my left ankle.
I got an exercise ball and am going to start working with that after my runs.
Other than that I think my week had some good efforts and I'm happy with it.
Hope things are getting better up north.
Monday, January 27, 2014
01/20/2013 - 01/26/2014
M: 7M
8:51, 8:23, 8:09, 8:21, 8:19 + 2M in~17:00 GPS died
Pegasus 30: 124M
T: 4M
8:28, 7:55, 7:38, 8:09
890v3: 60M
W: 8M
9:28, 8:47, 8:23, 8:18, 8:24, 8:31, 8:49, 8:19
Pegasus 30: 132
Th: OFF - Unexpected guest.
F: 4M
9:21, 8:36, 8:16, 8:14 + 8 strides
890v3: 64M
S: 10M
AM - 1M warmup; 5K 7:21, 7:40, 7:23 - My pre-race routine was pretty sweet. I woke up at 5:30, went back to sleep, woke up at 6:30 and laid in bed til 7:00, got up, saw the forecast called for cold rain, had a gel and some water, and jogged to the start as they were unplugging the timing mat. So I had the entire field to run through which was kind of fun except hitting traffic a lot during mile 2. The race was a 5.2K so I stopped at 5K and only worried about my mile times. This was a decent first tempo.
Flyknit: 34M
PM: 6M
8:37, 7:55, 8:04, 8:04, 8:07, 8:32 - Hilly course and windy.
Pegasus 30: 138M
Su: 2M
9:03, 8:42 - Ugh. Sore. Probably should have gone a little slower last night.
Pegasus 30: 140M
Week: 35M
I want to try to do weekly tempos or speed work on Saturday mornings to help get me in the routine of running fast early, and to help me establish a pre-race routine. Also, if I am going to be on the track for anything I have to get on early because all the tracks around me get a lot of use during the week. So, I guess when I am ready for track work I'd like to have that Saturday mornings and do a tempo during the week sometime since I can do those on roads. Or do a tempo during the week and on Saturday if you think multiple tempos every other week makes sense. Or not. Just thinking.
Also, still having a little pain in my ankle again after sitting and not keeping my leg straight. The pain isn't when I run or walk. Things just get tight after running and sitting. I got a Straussberg sock and have been wearing it and doing RICE as much as I can. I'm also still wearing compression socks a lot when not running. I don't think this is a big deal right now, and I'm very suspicious that it has something to do with soft shoes.
Anyway, I hope your doing well and getting back into training.
Tuesday, January 21, 2014
01/13/2013 - 01/19/2014
M: 8M
9:00, 8:38, 8:10, 8:00, 7:49, 7:52, 8:07, 8:34 + 4M Bike
Pegasus 30: 98M
T: 9M
AM: 5/5 at work
890v3: 46M
PM: 6M - 9:33, 9:07, 8:45, 8:39, 8:37, 8:20
Pegasus 30: 104M
W: 4M
8:56, 8:04, 7:23, 8:19
890v3:50M
Th: 5M
8:53, 8:08, 8:06, 7:32, 7:56
Pegasus 30: 109M
F: 4M
8:59, 8:28, 8:23, 8:03
Pegasus 30: 113M
S: 6M
8:54, 8:25, 7:54, 8:15, 8:10, 8:25
890v3: 56M
Su: 4M
8:56, 8:17, 8:41, 8:03
Pegasus 30: 117M
Week: 40M
I just saw your last comment from last week...that's terrible. I am so sorry for everyone's loss and the tragedy her husband is enduring. I can't imagine what that would be like. I hope he is able to recover. There were a bunch of runner death stories last week, was your friend Meg Menzies? I've seen a few tweets about #megsmiles.
I intended to do a tempo this weekend and did a couple little tests on Wednesday and Thursday, but had a little soreness in my ankle that scared me off of it. The tests felt great it was just a little sore/tight Friday.
Do you think doing something like in and out 400s would be an ok workout?
9:00, 8:38, 8:10, 8:00, 7:49, 7:52, 8:07, 8:34 + 4M Bike
Pegasus 30: 98M
T: 9M
AM: 5/5 at work
890v3: 46M
PM: 6M - 9:33, 9:07, 8:45, 8:39, 8:37, 8:20
Pegasus 30: 104M
W: 4M
8:56, 8:04, 7:23, 8:19
890v3:50M
Th: 5M
8:53, 8:08, 8:06, 7:32, 7:56
Pegasus 30: 109M
F: 4M
8:59, 8:28, 8:23, 8:03
Pegasus 30: 113M
S: 6M
8:54, 8:25, 7:54, 8:15, 8:10, 8:25
890v3: 56M
Su: 4M
8:56, 8:17, 8:41, 8:03
Pegasus 30: 117M
Week: 40M
I just saw your last comment from last week...that's terrible. I am so sorry for everyone's loss and the tragedy her husband is enduring. I can't imagine what that would be like. I hope he is able to recover. There were a bunch of runner death stories last week, was your friend Meg Menzies? I've seen a few tweets about #megsmiles.
I intended to do a tempo this weekend and did a couple little tests on Wednesday and Thursday, but had a little soreness in my ankle that scared me off of it. The tests felt great it was just a little sore/tight Friday.
Do you think doing something like in and out 400s would be an ok workout?
Monday, January 13, 2014
Base Training: 01/06/2013 - 01/12/2014
M: 4M
8:11, 7:52, 7:59, 7:58 - With Paul. Breathing was tough. Talked too much.
Pegasus 30: 79M
T: 5M
8:53, 8:21, 8:22, 7:58, 8:13 - Breathing tough again.
Pegasus 30: 84M
W: 6M
8:50, 8:24, 8:08, 7:55, 8:02, 7:51 - With Paul. Breathing was better, but I need to stop talking the whole run.
890v3: 43M
Th: OFF - Rain
F: 5M
9:01, 8:19, 8:05, 8:23, 8:11 - Breathing was tough again.
Pegasus 30: 89M
S: 8M
9:13, 8:38, 8:31, 8:19, 8:13, 8:11, 8:16, 8:19 - Felt good.
FyKnit: 30M
Su: OFF - Tired.
Week: 28M
I'm still getting over being sick last week. My breathing was tough and I had a cough. My legs feel great, I'm just short of breath. Talking to Paul for almost the entire run wasn't helpful.
This week I will do a tempo. ~7:20 for 3-4M or 20:00.
I didn't hear from you last week. I hope everything is ok.
8:11, 7:52, 7:59, 7:58 - With Paul. Breathing was tough. Talked too much.
Pegasus 30: 79M
T: 5M
8:53, 8:21, 8:22, 7:58, 8:13 - Breathing tough again.
Pegasus 30: 84M
W: 6M
8:50, 8:24, 8:08, 7:55, 8:02, 7:51 - With Paul. Breathing was better, but I need to stop talking the whole run.
890v3: 43M
Th: OFF - Rain
F: 5M
9:01, 8:19, 8:05, 8:23, 8:11 - Breathing was tough again.
Pegasus 30: 89M
S: 8M
9:13, 8:38, 8:31, 8:19, 8:13, 8:11, 8:16, 8:19 - Felt good.
FyKnit: 30M
Su: OFF - Tired.
Week: 28M
I'm still getting over being sick last week. My breathing was tough and I had a cough. My legs feel great, I'm just short of breath. Talking to Paul for almost the entire run wasn't helpful.
This week I will do a tempo. ~7:20 for 3-4M or 20:00.
I didn't hear from you last week. I hope everything is ok.
Monday, January 6, 2014
Base Training: 12/30/2013 - 01/05/2014
M: 2M
8:52, 8:14
Pegasus 30: 66M
T: 6M
8:58, 8:25, 8:04, 8:21, 8:15, 8:03
Pegasus 30: 72M
W: OFF - Sick
Th: 3M - Sick
8:39, 8:06, 8:26
Pegasus 30: 75M
F: OFF - Sick
S: 3M - Sick
8:51, 8:25, 8:30
890v3: 35M
Su: 2M
10:05, 9:49 - with a friend
890v3: 37M
Week: 16M
Well, I was forced into a down week by getting sick. Oh well. Back to it this week.
Tonight I have a run scheduled with a guy I met through LetsRun. His 5K PR is 14:58, but he's coming off 7 weeks with a broken toe so I think it'll be a fun evening. His easy paces used to be in the 7:30-7:45 range so that's a little faster than I usually run. I have been wanting to run with someone because I've been thinking that I've settled into a pace and want to shake it up a bit.
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